Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[DrewH]

1) 2km trail run
60 OHS with large stick
2km trail run

Time : around 30 min

2) 10 strict pull ups
2 @ 12kg
2 @ 16kg
2 @ 20kg
2 @ 25kg
1 @ 30kg
10 strict pull ups

3) handstand and wall walk practice

[JessCoughlan]

Like it Drew like it. Oh this is Rob by the way. You should look up Move Nat or something in google. It is workouts like what you did!!!

[DrewH]

PM

DT @ 70 kg --- 23.30

[DrewH]

CFNW

1)Back Squat

Build to a tough set of 2 and find 2RM across 5 work sets


2rm work sets @ 100kg (2rm PR)


2) 3 rounds for time of
9 Hang Power Clean 70/45
12 Box Jumps 24/20
15 KB Swings 32/24kg

TIME : 10.06 rx

[DrewH]

CFNW

JT

21, 15, 9
Handstand Push Ups
Ring Dips
Push Ups

---- HSPU with plates 25kg for the 21
25kg + 15 kg for the rest


TIME : 37.45

1x 400m run --- 1.23

[DrewH]

AM @ CFNW

1) Weighted Towel Pull ups
Build to tough set of 2 reps and find a 2RM across 5 work sets
5-10 minutes rest

5 Work sets @ 24kg.


2) AMRAP 10mins
1 Rope climb (to splicing-15 foot)
3 Deadlifts 125/80kg
5 Chest-to-Bar (C2B) Pull ups
*Rope climb from a seated position and only use your legs when you get high enough

ROUNDS : 4 rx

[DrewH]

AM) CFNW
1)Back Squat

* using a weight that is no greater than 60% of your 2RM from earlier in the week perform 10sets of 3 reps with 1min rest between sets.
5-10 minutes rest

Sets @ 70kg

2)Metcon

(10, 9, 8, 7…3, 2, 1 reps) for time of:
Front Squat 60/40
Push Jerk 60/40
Toes to Bar

TIME : 27.50

[DrewH]

AM)

1) Trail run with 16kg KB. (every 5min 20 kb swings)

Total distance : 4 km
Time : 52:00
Total KB swings: 200

[DrewH]

PM)

CFNW am WOD..

5km run, mod run with small hills.

TIME : 25.25 (previous time for this run 29.30)

METCON after 5 min rest

AMRAP 7min
10 Squats
15 Sit ups
20 Double Unders

ROUNDS : 4 + 25

[DrewH]

AM CFNW

1) strength

Snatch Grip Dead Lift 8,6,6,4,4 reps with 2 min rest between each set.

8 @ 60kg
6 @ 70kg
6 @ 90kg
4 @ 110kg
4 @ 130kg

2) Slow negative reverse muscle ups. 5 reps of reverse muscle up,

3) metcon

In pairs perform 10 round each (20 rounds as a team)

7 KB swings at 32kg
7 push ups over med ball

11:27 sec with team mate